FeelingWell,LivingBetter.

Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases.

Second on our list of top 10 healthy foods is almonds. Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A scientific review published in Nutrition Reviews3 found that almonds as a food may help maintain healthy cholesterol levels.

Broccoli is rich in fiber, calcium, potassium, folate and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.

Note that boiling broccoli for too long can destroy much of its vital nutrients

Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients are natural chemicals found in plants. Unlike minerals and vitamins that are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.

Blueberries may help in controlling body weight

Examples of oily fish include salmon, trout, mackerel, herring, sardines and anchovies. These types of fish have oil in their tissues and around the gut. Their lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.

Oily fish such as these mackerel are rich in omega-3 fatty acids

Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2.

Spinach is very rich in antioxidantsSpinach is very rich in antioxidants

Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones). The Center for Science in the Public Interest, USA, compared the nutritional value of sweet potatoes to other vegetables.17 The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered.

Sweet potato roots are rich in fiber and several important nutrients

Wheat germ is the part of wheat that germinates to grow into a plant - the embryo of the seed. Germ, along with bran, is commonly a by-product of the milling; when cereals are refined, the germ and bran are often milled out.

Many people avoid avocados because of its high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight - this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly monosaturated fat.

Weight-for-weight, avocados have 35% more potassium than bananas.

Concluding our list of top 10 healthy foods is oatmeal. Oatmeal is meal made from rolled or ground oats. In the United Kingdom and the Republic of Ireland, the term "porridge" or "porridge oats" are common terms for the breakfast cereal that is usually cooked.

A bowl of oatmeal with blueberriesa combination of 2 items from this top 10 healthy foods list...

One-half cup (92g) of raw black beans contains approximately 312 calories6.

This measure will also contain 19.5 grams of protein, 0.8 grams of fat, 0 grams of cholesterol, 58 grams of carbohydrate and 14 grams of dietary fiber.

That same half cup serving provides approximately 44% of daily iron needs, 55% of thiamin, 100% of folate, 37% of magnesium, 40% of phosphorus, 39% of potassium and

13% of zinc needs7.

Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.

Maintaining healthy bones Lowering blood pressure

Managing diabetes Warding off heart disease

Preventing cancer Healthy digestion

Weight loss and satiety

Possible health benefits of consuming black beans

BREAKDOWNOF BEANS BLACK

Vitamin D, also known as the sunshine vitamin, can be produced in the body with mild sun exposure or consumed in

food or supplements.

Adequate vitamin D intake is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested

to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.

Maintain the health of bones and teeth

Support the health of the immune system, brain and nervous system

Regulate insulin levels and aid diabetes management

Support lung function and cardiovascular health

Influence the expression of genes involved in cancer development.

Vitamin D has multiple roles in the body, helping to:

HEALTH BENEFITS AND RECOMMENDED INTAKE

Mangos - 3.2 teaspoons of sugar

Bananas - 3 teaspoons of sugar

Apples - 2.6 teaspoons of sugar

Pineapples - 2.5 teaspoons of sugar

Grapes - 4 teaspoons of sugar

Lemons - 0.6 teaspoons of sugar

Kiwi fruit - 2.3 teaspoons of sugar

Apricots - 2.3 teaspoons of sugar

Strawberries - 1.3 teaspoons of sugar

Raspberries - 1 teaspoon of sugar

Blueberries - 1.7 teaspoons of sugar

Cranberries - 1 teaspoons of sugar

Tomatoes - 0.7 teaspoons of sugar.

How much sugar doesfruit contain?

Fruits contain

fructose, a type

of sugar. Fresh

fruit have no

"added

sugar", but as

you can see

below, their

levels of sugar

range from 1

teaspoon per

100 grams in

cranberries to

4 teaspoons in

grapes.

Banoffee pie (1 medium portion) - 4.25 teaspoons of sugar

Carrot cake (1 medium slice) - 3 teaspoons of sugar

Custard (1 medium portion) - 3.25 teaspoons of sugar

Chocolate mousse (1 medium portion) - 3 teaspoons of sugar

Donut (1 jam doughnut) - 3.5 teaspoons of sugar

Fruit pie (1 medium portion) - 3.5 teaspoons of sugar

Fruit cake (1 medium slice) - 5 teaspoons of sugar

Muffin (one chocolate chip muffin) - 4.75 teaspoons of sugar

Ice cream (1 scoop) - 3 teaspoons of sugar

Rice pudding (1 portion) - 3.75 teaspoons of sugar

Sponge cake (1 medium slice) - 5.5 teaspoons of sugar

Swiss roll (1 roll) - 2.5 teaspoons of sugar.

How much sugar do cakes and desserts contain?

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